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Training Program
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Running
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Intermediate 10K
Day 036 - Breathing
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.
Day 037 - Track Intervals
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 038 - Hiking
80-minute Overdistance (OD) hike at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 039 - Rest Day
Rest day
Day 040 - Add Reps
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.
Day 041 - Uphill Time Trial
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 042 - Training Log Update
55-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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